First of all I would like to thank you for the great website and your great blog!
I am a 19-year-old ballerina and have been doing ballet recreationally since I was 5. A couple of years ago I decided to take it more seriously and to train more hours. I have three questions and I would really appreciate it if you had the time to answer them. The first one is a rather short one: How can I prevent Achilles tendonitis, especially as I have noticed that I pop my ankle more often, which I didn’t use to do as much before (it doesn’t hurt).
The two remaining questions have to do with each other: As I have been training more now, I have been working on my développé, they aren’t that bad, but not really outstanding: I can do about 100 degrees but I really wish to get it higher. However it seems that it is not only the muscles that are making it harder to improve, but also a popping in the front of the hip when LOWERING my leg after a développé and sometimes when raising the leg, too. As I noticed that, I kept stretching the iliopsoas muscle before développés and battements, it got better but it still pops and keeps me from doing my best (although it doesn’t hurt, my leg feels like “not free”!).
Could it be another muscle that needs to be strengthened and stretched? How can I get rid of that popping and improve my développés at the same time?
Thanks a lot for taking the time to read my letter!
Great questions, Liz! Let’s start with the easier one first. If your ankle is popping more, that doesn’t necessarily mean that you are on your way to developing Achilles tendonitis – but it does make me wonder what’s happening in your standing alignment. Evaluate honestly if the weight is staying balanced between the front and back of the foot – are you over turning out at the feet in first position – and can you do a demi plié and keep the anterior tibialis tendon (the one at the front of the ankle) during the descent of the plié. Check those 3 areas and correct them as they may be creating some muscle imbalance.
Stretching is key for the Achilles tendon – and while most do the traditional lunge calf stretch, I prefer putting my foot over a thick book, and then stepping forward with the other leg to do a modified lunge. You don’t have to step very far forward to get a super stretch of the calf muscles. Also do this also with the back knee just barely bending to place the stretch down towards the tendon. Both variations are important.
Many dancers aren’t aware of the importance of a strong iliopsoas to their extensions and développés. When you are lifting the leg to the front there is a point above 90 degrees where the quads are less effective and the iliopsoas becomes more important for a gorgeous high extension.
I’m posting a quicktime movie of an iliopsoas strengthening exercise. You will place a theraband around the thighs and then bring the knee towards the chest.. You can also do straight leg legs or développés. The more upright you are by moving from your elbows to your hands, the harder. Do these exercises with the leg slightly turned out leg. It is a challenging exercise but you will be quite happy with the results, I promise! Then stretch the iliopsoas afterwards. I’ll be curious if your ‘popping’ will get better after balancing out the strength to flexibility of the all important iliopsoas muscle.
This clip is taken from my new Essential Anatomy: A Multimedia Course for Dancers and Teachers
I’m putting it all together as we speak – and they will be ready to order (along with some very special bonuses) next week – for sure! I have put together over 3 hours of quicktime movie clips (along with an outline and study guide) that bring anatomy to life – talking and illustrating important muscles, concepts and what to do… in order to dance smart and teach smart. After clicking the link the movie will open up and take just a moment to load.
Until next week!
“Education is the key to injury prevention”